How to fall asleep?!
Question: Um... hi, well basically i've always had difficulty sleeping, up late at night because i can't sleep. However i' m now in my mid-teens and the problem has worsened greatly, does anyone know of any techniques to fall asleep, without the use of drugs? thanks everyone XD
Answers: Um... hi, well basically i've always had difficulty sleeping, up late at night because i can't sleep. However i' m now in my mid-teens and the problem has worsened greatly, does anyone know of any techniques to fall asleep, without the use of drugs? thanks everyone XD
A few things that help me or other people I know -
- Avoiding caffeinated beverages (for me, any caffeine within 5 hours of bedtime is a no-no
- Exercising rigourously on a daily basis
- Going to bed at the same time every night
- Reading directly before bedtime (Warning - this can backfire for me if I'm reading something very provocative; it can be very difficult to turn my thoughts off if I'm thinking about something very interesting)
- Meditating directly before bedtime
- Avoiding eating anything within an hour or two before bedtime, especially high sugar or high carb foods
- Learning not to stress out about not being able to sleep - one thing that helps for me is, if I'm having trouble getting to sleep, I avoid checking the time; knowing the time and how many hours of sleep-time I have left usually just adds to the stress of not being able to fall asleep, which keeps me up even longer
- Some people say that if you can't sleep, you should get up and do something; I disagree; I've found that when I'm having trouble sleeping getting up won't change that, and even if I don't sleep, resting in bed in a dark room will make me feel much better the next day than spending the whole night out of bed with the lights on
- Wear earplugs (a must for me if there's any discernable noise at all; the worst type of noise for sleep is speech - when the brain discerns human speech patterns, brain activity automatically increases in an attempt to process meaning - for me, this makes it very difficult to sleep)
- Wear eye shades if you think light might be a problem; i've read that light interferes with melatonin (a neurochemical) release, which can make sleep difficult; similarly, if you have to get up to go to the bathroom or drink water while you're trying to fall asleep, don't turn on the lights
- If you're willing to try naturally occurring chemicals/herbs to help you sleep, here are a few that I've found useful, both in the form of tablets and tea - chamomile, skullcap, valerian; I find the latter to be particularly effective; you might also want to try melatonin pills (your body produces this stuff naturally, though the kind you find in a bottle may be synthetically derived), although figuring out the right timing to take them can be a challenge; some people need to take them in the morning in order to fall asleep well at 10:00 PM; in my case, melatonin used to be very effective if I took it an hour before I went to bed; now for some reason it has the opposite effect - if I take it an hour before I go to bed, I'll be wired all night.
i often have trouble sleeping but i think i've cracked it! i always have a hot drink before i go to sleep (anything with hot milk in it will do), then i get into bed (with my 5 pillows lol) make sure i'm comfortable, switch on the good old ipod and listen to something like Sigur Ros or something accoustic, the Fray sometimes works too. Then close your eyes and just think about whatever, and before you know it you're asleep and you wake up in the morning and your ipod has no battery :)
Eat light suppers. Mexican food or spicy, greasy food causes sleep pattern difficulites. Dont overstress you body 2 hrs prior to sleep, like lifting wts. etc. & Stay away from caffeine, etc. also during this time.
If you were old enough I'd say drink a glass of wine, it helps me sometimes..
Make sure you stop watching television or using your computer about an hour before you go to bed. The lights can cause your brain to actually become more alert and awake. Try relaxing before you go to bed by reading and/or listening to some relaxing music or nature sounds (I like listening to thunderstorms, personally).
Sometimes, if this doesn't work for me I just count. I know it's cliche but for me it really works.
You could see your doctor or maybe a counselor to further determine the cause of you insomnia. You may be prescribed sleeping pills. I also use over the counter sleeping pills once in a while. I know you specified without the use of any drugs but you may want to consider a sleeping aid as a last resort.
I know how frustrating this can be. Good luck!
Well i had the same problem i used to be up late like watching tv on computer listening to music etc. i started switching everything off at 10 o'clock and gave myself half an hour of calm time =S and it became easier to get to sleep and get up early feeling great once i got into a habit so just relax and dont get stressed thats the main reason for being insomniac enrique iglesias also has this problem if you want to check what he did through his website or something ! =D
This may seem a little drastic but exercising at night can help you sleep. It definitely makes me tired. I am full of energy right after I get home from the gym, but after I shower and put on PJ's I am ready to hit the sack. If that doesn't fit into your lifestyle, try making your room as dark and quiet as possible. I have blackout shades on my windows so its pitch black. I also invested in some nice soft pillows and a really comfortable blanket. I would also suggest not eating sugar or caffeine right before bed, might keep you up. Hope this helps.
Make sure that you're eating a few hours before bed, and don't drink any soda or caffinated beverages hours before bed. Try to get plenty of exercise during the day, and take a hot bath or shower to relax before bed.
Sleep only when sleepy
This reduces the time you are awake in bed. If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy. Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.
Don't take naps
This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
Get up and go to bed the same time every day
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.
Refrain from exercise at least 4 hours before bedtime
Regular exercise is recommended to help you sleep better, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.
Develop sleep rituals
It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.
Only use your bed for sleeping
Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.
Stay away from caffeine, nicotine, and alcohol at least 4-6 hours before bed
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end up having fragmented sleep.
Have a light snack before bed
If your stomach is too empty, that can cause trouble sleeping. However, if you eat a heavy meal before bedtime, that can interfere with falling asleep as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.
Take a hot bath 90 minutes before bedtime
A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Read about the study done on body temperature below.
Make sure your bed and bedroom are quiet and comfortable
A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a "white noise" machine.
Use sunlight to set your biological clock
As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.
I hope that helps. Sweet dreams!